Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 500 calories

Sunflower Seeds

85.6g

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

124g

Sunflower Seeds have 1.4 times more energy per 100g than Cereals ready-to-eat, chocolate-flavored frosted puffed corn. It has very high energy density when compared to other foods. Cereals ready-to-eat, chocolate-flavored frosted puffed corn having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

89%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cereals ready-to-eat, chocolate-flavored frosted puffed corn

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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45.4%44g

Fat

4.45%4.32g

44 gvs4.32 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g

Saturated Fat

3.7%1.2g

3.8 gvs1.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.2%0.051g

Omega 3

0.62%0.01g

0.051 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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116%19.7g

Omega 6

1.63%0.28g

19.7 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

83%108g

17 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.24g

Sugars

74.4%54g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.24 gvs54 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.14g

Sucrose

2.14 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.4%7.36g

Fiber

12.3%4.7g

7.36 gvs4.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.8%17.8g

Protein

7.36%4.12g

17.8 gvs4.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cereals ready-to-eat, chocolate-flavored frosted puffed corn

0.29%2.57μg

Vitamin A

182%1635μg

RAE, retinol activity equivalents

2.57 μgvs1635 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

106%1.27mg

Vitamin B1

136%1.63mg

Thiamine

1.27 mgvs1.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg

Vitamin B2

142%1.85mg

Riboflavin

0.3 mgvs1.85 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44.6%7.14mg

Vitamin B3

136%21.8mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs21.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.3%0.97mg

Vitamin B5

2.5%0.12mg

Pantothenic acid

0.97 mgvs0.12 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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88.6%1.15mg

Vitamin B6

168%2.18mg

Pyridoxine

1.15 mgvs2.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg

Vitamin B9

109%436μg

Folates and Folic Acid

194 μgvs436 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

272%6.53μg

Cobalamin

0 μgvs6.53 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.33%1.2mg

Vitamin C

72.6%65.3mg

Ascorbic acid

1.2 mgvs65.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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201%30mg

Vitamin E

0.91%0.14mg

Tocopherols and Tocotrienols

30 mgvs0.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.62%0.74μg

Phytomenadione or phylloquinone

0 μgvs0.74 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Cereals ready-to-eat, chocolate-flavored frosted puffed corn

6.68%66.8mg

Calcium

8.64%86.4mg

66.8 mgvs86.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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171%1.54mg

Copper

33%0.3mg

1.54 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56%4.5mg

Iron

245%19.6mg

4.5 mgvs19.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%278mg

Magnesium

10.6%44.4mg

278 mgvs44.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.6%1.67mg

Manganese

13.2%0.3mg

1.67 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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80.7%565mg

Phosphorus

25%174mg

565 mgvs174 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.2%552mg

Potassium

6.4%217mg

552 mgvs217 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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82.5%45.4μg

Selenium

14.6%8.02μg

45.4 μgvs8.02 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.51%7.7mg

Sodium

44%659mg

7.7 mgvs659 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39%4.3mg

Zinc

6.3%0.69mg

4.3 mgvs0.69 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%4.05g

Water

0.11%4.22g

4.05 gvs4.22 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

Dried Sunflower Seed Kernels have 7.8 times more Vitamin B5 and 221.7 times more Vitamin E than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 636.4 times more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and 54.5 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

Dried Sunflower Seed Kernels have 5.2 times more Copper, 6.3 times more Magnesium, 5.5 times more Manganese, 3.2 times more Phosphorus, 2.5 times more Potassium, 5.7 times more Selenium and 6.2 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.3 times more Calcium, 4.4 times more Iron and 85.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 10.2 times more Fat, 3.2 times more Saturated Fat, 71 times more Omega 6, 1.6 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 6.3 times more Carbohydrate and 24.1 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCereals ready-to-eat, chocolate-flavored frosted puffed cornVS Roasted Sunflower SeedsSunflower SeedsVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSCereals ready-to-eat, chocolate-flavored frosted puffed cornVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: